Usefulness and nutritional value of the potato

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Usefulness and nutritional value of the potato

Author: Reilika Nestor 14.12.2014 at 00:00

The potato has managed to establish itself in history. In the beginning, the petals of this rare plant decorated the dressing tables of European royalty. Today, it’s one of the most prevalent foods of mankind.

The potato consists of 75-85% water and 15-25% dry matter. Estonian potatoes contain 10-20% starch, 1.3-2% protein, 0.1-0.2% fat, 0.4-0.6% fiber, and 0.6-1.7% minerals (mainly iron and potassium, a bit of sodium). Of vitamins, the potato mostly contains vitamin C (10-30mg per 100g) and somewhat less vitamin B. People usually absorb 79-80% of nutrients contained in potatoes. To gather as many nutrients as possible from potatoes, they should be eaten (boiled or baked) with the skin intact. You should definitely not eat potatoes with green skins, as these contain toxic agents. This also applies to potatoes that have developed sprouts.

Calories per 100 g of potatoes:

Baked / boiled potato: 62-100 calories, 0g of fat.

Potatoes baked in butter or with bacon: 200-205 calories, 10-11g fat.

Potato chips / fries: 300-320 calories, 16-22g of fat.

Mashed potatoes with butter and milk / potato salad with mayo or oil and vinegar: 120-180 calories, 3-10g of fat.